Postpartum nutrition to aid recovery, improve energy and get back into shape.

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Postpartum Super Nutrition
The Top Ten Vitamins, Nutrients
And Foods, you need to nourish
your body after baby

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New Mamas need to..
Boost recovery from pregnancy and all types of birth;
• repair c-section scars and trauma caused by difficult births
• heal diastasis recti by strengthening the weakened connective tissue
Deal with the new demands of motherhood;
• improve energy after sleepless nights
• reduce anxiety
specific vitamins, nutrients and good food do that job..

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Your ‘wonder’ vitamins, minerals and
nutrients..
• Iron
• Magnesium
• Zinc
• Copper
• Iodine and Selenium
• Omega 3
• Lean Protein
• Vitamin B12
• Vitamin C
• Vitamin D
Read on to discover
which foods are rich in
these..

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Iron
• Relieves fatigue and exhaustion
In the first year of having baby the average sleep debt is 700
hours! Eating foods rich in iron will help with tiredness
• Replenishes blood after high blood loss during
birth
Iron-rich foods:
red meat with spinach, chicken, lentils, dark green leafy
vegetables, eggs, mussels and liver. Grilled Steak with green salad and
tomatoes

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Magnesium
• Improves sleep
• Reduces anxiety
Magnesium-rich foods:
Nuts and seeds, seafood and halibut, dark green leafy
vegetables, peas, whole-grains
Calamari Stew and Kale

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Zinc
• Helps recover your body from difficult births
and a hemorrhage
• Encourages c-section healing
Zinc-rich foods:
Seafood (oysters and crab), liver, beef steak, pumpkin
seeds and pine nuts.
Tip: Vegetarians may struggle to find foods rich in zinc. Try a miso
udon noodle soup with shredded nori and cubed tofu.
Cooked Oysters

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Copper
•Improves energy
•Helps with anxiety
•Boost immune system to fight colds, flu and viruses
Copper-rich foods:
shellfish (oysters, lobster, crab), nuts and seeds, barley,
mushrooms, spelt flour
Tip: Eat foods rich in zinc and iron too to help absorption of Copper
Barley Soup

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Iodine and Selenium
• Improves metabolic rate to improve
muscle tone
• Reduces fatigue
Iodine and Selenium-rich foods:
seafood (clams, haddock, oysters, salmon,
sardines), eggs, seaweed, brazil nuts, turkey,
barley and whole grains.
Grilled Sardines

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Omega 3
• Boosts your brain health
The mother’s brain naturally ‘re-engineers’ itself during pregnancy to acquire the
skills to become a mother, ‘shrinking’ by an average of 5%.
• Strengthens the connective tissue to heal Diastasis
Recti
• Helps with postnatal depression, anxiety and
exhaustion
Omega 3-rich foods:
Walnuts, Oily fish (wild salmon, sardines, anchovies), chia seeds,
flaxseed, flaxseed oil and pumpkin seeds
Walnuts are the perfect snack

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Lean Protein
• For healthy fat loss
• Replenishes vital amino acids for muscle tone
Quality protein foods:
fish, eggs, cheese, turkey, chicken, pulses, beans, raw
nuts and seeds, tofu, quinoa
Tip: Aim for a palm size portion of protein at every meal
Chicken One Pot

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Vitamin B12
• Improves fatigue and energy
• Relieves depression and anxiety
• Strengthens muscles
• Helps with memory loss and baby brain!
Vitamin B12 rich-foods:
egg yolks, seafood and fish (clams, oysters, sardines,
mussels and kippers), liver and organ meats, whole
grains, chicken, lentils and beans.
Mussels steamed with garlic, onions
and herbs

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Vitamin C
• Encourages collagen production to heal
abdominals
• Improves energy with iron
• Helps fights postpartum infections
Vitamin C rich-foods:
blackcurrants, berries, broccoli, red and green
peppers, broccoli, kiwi, watercress and green
leafy vegetables.
Berry and Spinach Smoothie

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Vitamin D and Calcium
• Helps strengthen muscles and bones
• Particularly important if you are breastfeeding to
aid baby's development
Vitamin D rich-foods:
Wild salmon, kippers, mackerel, egg yolks, canned
sardines, prawns and fish oils.
Calcium rich-foods:
Almonds, hummus, yogurt, broccoli, spinach and peas.
Prawns with broccoli, spinach
and tomatoes

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It can be challenging to eat well with baby in tow..
Join The Mummy Tummy Transformation Program
• Over 100 recipes to support your postnatal recovery
• Quick 15 minute meals with food that’s easy to find and your whole family will love
• Meal plans and shopping lists
• Online postnatal fitness videos
• Personal support
The Mummy Tummy Transformation Program
Find out more or get started at: www.beezkneezhive.com